By Dr. Paul Petry, Freeman Health
System Pediatrician
Our bodies need fiber to keep our
digestive systems running smoothly.
Fiber does more than keep things
moving in the digestive tract, though.
In addition to preventing constipation,
fiber also helps us full and prevent blood
sugar spikes. Paired with the nutrients
that naturally occur in fiber-rich foods,
fiber can also help reduce the risk of
heart disease, obesity and even certain
types of cancer.
A simple way to make sure your child
is getting plenty of fiber is just to eat a
healthy diet. If your child eats at least
five helpings of fruits and vegetables
each day, they are likely to be getting
enough fiber without too much trouble.
If you are concerned that your child
isn't getting enough fiber, though, it can
be helpful to keep of track of how many
grams of fiber they get each day. A good
guideline for how many grams of fiber
your child should get each day is to add
five to their age. So, if your child is five
years old, they should eat 10 grams of
fiber a day. (Adults should eat 25 grams
of fiber a day.)
Some kid-friendly foods that are rich in
fiber include:
✓
Fruits: Apples,
bananas, berries
and pears
✓
Vegetables:
Carrots, sweet
potatoes, peas
✓
Beans: Pinto
beans, black
beans and even
hummus
✓
Whole
Grains:
Oatmeal, whole grain
bread or pasta, or even
popcorn!
✓
Nuts (if your child is old
enough)
If you want to track your child's fiber
intake, the fiber content of foods is
listed as "dietary fiber" under the
"carbohydrates" heading on your food's
nutrition facts. A food is considered to
be a good source of fiber if it contains
three or more grams of fiber.
When adding fiber to your child's
diet, make sure to do it gradually and
pair it with plenty fluids to prevent
constipation. Adding too much fiber too
quickly can lead to stomach discomfort,
cramping and bloating. And as always,
if you have questions, ask your child's
pediatrician.
For more information about healthful
eating, visit healthychildren.
org for American Association of
Pediatrics recommendations. Visit
www.freemanhealth.com/pediatrics
for more information about pediatric
services at Freeman Health System.
SponSor Content
www.freemanhealth.com/pediatrics
The Importance
of Fiber in Kids' Diets
(And How to Get Them to Eat It!)
8 • may 2023 • www.officialkidsmag.com
